Directions:
- Heat the oil over medium-low heat in a heavy soup pot or Dutch oven. Add the onion, carrot, and celery. Cook, stirring, until the vegetables are tender, about 5 minutes. Stir in half the garlic. Cook, stirring, just until the garlic smells fragrant and is beginning to color, about 1 minute. Stir in the tomatoes. Turn the heat to medium and bring the tomatoes to a simmer. Cook, stirring often, for about 10 minutes, until the tomatoes have cooked down somewhat and smell fragrant. Stir in the lentils and 8 cups water and bring to a boil.
- Meanwhile, tie the Parmesan rind (if using), parsley, thyme, and the bay leaf together with kitchen twine, or tie in a piece of cheesecloth. Add to the soup. Add the cayenne, reduce the heat, cover, and simmer for 30 minutes.
- Add salt, about 2 teaspoons to begin with (you will probably add more) and the remaining garlic. Simmer for another 15 to 30 minutes, until the lentils are tender and the broth is fragrant.
- Add pepper, and stir in the pasta or rice. Continue to simmer for another 10 to 15 minutes, until the pasta or rice is cooked through.
- Taste to adjust the seasonings, and remove the Parmesan rind bundle. Stir in the chopped parsley. Serve, topping each bowl with a generous sprinkle of Parmesan cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 268.47 Kcal (1124 kJ) | ||
| Calories from fat | 50.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.65g | 9% | |
|---|---|---|---|
| Cholesterol | 13.39mg | 4% | |
| Sodium | 159.59mg | 7% | |
| Potassium | 581.48mg | 12% | |
| Total Carbs | 37.3g | 12% | |
| Sugars | 2.31g | 9% | |
| Dietary Fiber | 15.75g | 63% | |
| Protein | 17.34g | 35% | |
| Vitamin C | 10.5mg | 18% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 4.4mg | 25% | |
| Calcium | 149.3mg | 15% | |
| Amount Per 100 g | |||
| Calories | 226.46 Kcal (948 kJ) | ||
| Calories from fat | 42.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.76g | 9% | |
|---|---|---|---|
| Cholesterol | 11.3mg | 4% | |
| Sodium | 134.62mg | 7% | |
| Potassium | 490.49mg | 12% | |
| Total Carbs | 31.46g | 12% | |
| Sugars | 1.94g | 9% | |
| Dietary Fiber | 13.29g | 63% | |
| Protein | 14.62g | 35% | |
| Vitamin C | 8.9mg | 18% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 3.7mg | 25% | |
| Calcium | 126mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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